Fueling Success
The Vital Role of Off-Ice plans and Nutrition in Aspiring High-Level Athletes
Embarking on the journey to become a high-level athlete requires more than just talent and determination—it demands a comprehensive approach that includes a strategic focus on nutrition and workout plans. At the core of athletic success lies the understanding that the body is not only a machine but a finely tuned instrument that requires optimal fueling and conditioning.
ProGuidance Off-Ice/Nutrition Specialists
Parker J. Weekes
Parker is a sports performance and nutrition expert with a robust foundation in athletic training and nutrition science. My athletic journey began at Holderness School, NH, and continued through competitive junior hockey and collegiate hockey at St. Scholastica, MN, where I earned a degree in Exercise Physiology and a minor in Psychology. My experience includes a collaboration with the Boston Bruins' nutrition team and a role at XP Athletic Performance, focusing on enhancing athletic performance through customized training. I furthered my expertise with a Master's in Nutrition and a Sports Nutrition Certification from the University of St. Joseph in 2023. My career is dedicated to helping athletes achieve peak performance through tailored nutrition and training strategies.
Cole Golka
Cole is a seasoned professional hockey player with over 200 games in the ECHL and SPHL and a strength & conditioning specialist with a Bachelor's degree in Exercise Physiology from the College of St. Scholastica, Duluth, Minnesota. Transitioning from a successful athletic career to a dedicated coach, Cole has applied his deep understanding of athlete development in roles at Firstline Fitness in Sherwood Park, Alberta, where he worked with a wide range of athletes, from NHL and Minor Pro to NCAA and youth hockey players. His comprehensive approach combines nutrition, strength and conditioning, and mental preparation to enhance athletic performance and resilience. Cole is committed to guiding athletes at all levels to achieve their highest potential.
Parker's Programs
Nutrition Plans
- In-Season Nutrition Plan ($100): Optimized for performance, ensuring you're fueled for competition.
- Off-Season Nutrition Plan ($150): Focused on recovery and preparation, building the foundation for the next season.
- Weight Gain Plan ($100): Tailored to increase your mass and muscle in a healthy, sustainable way.
- Weight Loss Plan ($100): Designed for efficient and effective fat loss, keeping you agile and quick.
Workout Plans
- In-Season Workout Plan ($100 each): Maintain peak performance while managing fatigue and reducing injury risk.
- Off-Season Workout Plan ($150 each): Aimed at strength and endurance building, setting you up for your best season yet.
- Weight / Muscle Gain ($100 each): Focused on hypertrophy and strength gains, perfect for athletes looking to move up a weight class or increase power.
- Weight Loss (More Cardio Focused) ($100): A cardio-intensive plan to shed fat while maintaining muscle, ensuring you stay fast and efficient.
Exclusive Athlete Packages
For those seeking a comprehensive approach to their athletic development, our packages combine nutrition and workout plans with personalized support to guide you every step of the way:
- Basic Package ($200): Includes a tailored nutrition plan, a personalized workout plan, and a 30-minute consultation call to kickstart your journey.
- Intermediate Package ($250): Builds on the Basic with an additional 30-minute consultation, offering you further customization and support.
- Advanced Package ($300): Elevates your experience with two consultation calls and a Zoom call for an in-depth review and adjustment of your plan.
- Performance Package ($500): Our ultimate support system, featuring bi-weekly calls, a Zoom session, and one-on-one unlimited text support five days a week for ongoing guidance and adjustments.
Cole's Programs
Game Day Performance Program ($200)
Maximize your game day potential with our Game Day Performance Program. This comprehensive approach covers everything an athlete needs to excel from the moment they wake up:
- Wake-Up Routines: Start your day with activities designed to awaken the body and mind.
- Morning Nutrition: Fuel up with the right balance of nutrients to energize your performance.
- Hydration Strategies: Learn how to properly hydrate before, during, and after the game to maintain peak physical performance.
- Nutrition Timing: Tailored advice on what to eat and when on game day, including pre-game, during, and post-game nutrition.
- Physical Preparation: Customized warm-up and cool-down routines to prepare your body for peak performance and aid in recovery.
12-Week In-Season Strength & Conditioning Program ($300)
Stay at the top of your game throughout the season. Our 12-week In-Season Strength & Conditioning Program includes four workouts per week focused on:
- Bodily Maintenance: Enhance mobility, flexibility, and pliability to prevent injuries.
- Strength Maintenance: Keep your strength levels optimal even during the competitive season.
- Power, Speed, and Endurance: Ensure these critical attributes are maintained to support game-day performance.
12-Week Off-Season Strength & Conditioning Plan ($350)
Build the foundation for your best season yet with our Off-Season Strength & Conditioning Plan. Including five workouts per week, this plan phases through:
- Preparation: Lay the groundwork with conditioning and mobility work.
- Hypertrophy: Increase muscle mass for power and durability.
- Strength: Build the raw strength required for athletic performance.
- Power and Speed: Develop explosive power and speed to dominate on the field or court.
- Peak Timing: Strategically peak at the right time, ensuring you're at your best when camp starts.
